This herb-roasted chicken thigh recipe combines crispy, golden skin with tender, flavorful meat for a simple yet satisfying dish. Infused with garlic, thyme, and rosemary, it’s the perfect addition to your anti-inflammatory meal plan. Let’s break down the ingredients and provide step-by-step instructions to create this delicious dish.
Ingredient Analysis: Anti-Inflammatory Benefits
- Chicken Thighs (4, bone-in, skin-on):
Chicken thighs are rich in protein and contain essential nutrients like zinc and B vitamins, which support immune health and energy production.
Pro Tip: Choose organic, pasture-raised chicken for the best flavor and nutritional profile.
- Garlic (3 cloves, minced):
Garlic is a natural anti-inflammatory and antimicrobial ingredient that enhances the dish’s flavor and supports immune health.
Pro Tip: Mince the garlic finely to ensure even distribution across the chicken.
- Olive Oil (2 tbsp):
Olive oil is a heart-healthy fat containing monounsaturated fats and polyphenols that reduce inflammation.
Pro Tip: Use extra virgin olive oil for the best flavor and health benefits.
- Dried Thyme (1 tsp):
Thyme is an aromatic herb with antioxidant properties that complement savory dishes.
Pro Tip: Crush the thyme between your fingers before adding it to release its essential oils.
- Dried Rosemary (1 tsp):
Rosemary provides a fragrant, earthy flavor while offering anti-inflammatory and antimicrobial benefits.
Pro Tip: Use fresh rosemary if available for an even more robust flavor.
- Onion Powder (1/2 tsp, AIP-compliant):
Onion powder adds depth of flavor and contains quercetin, an antioxidant that supports respiratory and immune health.
Pro Tip: Ensure your onion powder is AIP-compliant, free of additives or preservatives.
- Smoked Paprika (1/2 tsp, AIP-compliant):
Smoked paprika lends a subtle smoky flavor and is rich in antioxidants like capsanthin, which promote heart health.
Pro Tip: Double-check for AIP compliance when selecting smoked paprika to avoid unnecessary additives.
- Chicken Broth (1/2 cup):
Chicken broth keeps the meat juicy during roasting and adds depth to the overall flavor. It’s also a good source of collagen, which supports joint health and skin elasticity.
Pro Tip: Use homemade or low-sodium chicken broth for a cleaner option.
Garlic and Herb Roasted Chicken Thighs
Ingredients
- 4 chicken thighs bone-in, skin-on
- 3 cloves garlic minced
- 2 tbsp olive oil
- 1 tsp dried thyme
- 1 tsp dried rosemary
- 1/2 tsp onion powder AIP-compliant, for added depth
- Sea salt to taste
- 1/2 tsp smoked paprika AIP-compliant, for a smoky flavor
- 1/2 cup chicken broth
Instructions
- Pat the chicken thighs dry with paper towels. This helps them crisp up nicely.
- In a small bowl, mix together the minced garlic, olive oil, dried thyme, dried rosemary, onion powder, smoked paprika, and sea salt. Rub this mixture all over the chicken thighs, making sure to get some under the skin for maximum flavor.
- Place the seasoned chicken thighs on a baking sheet or in a roasting pan. Pour the chicken broth into the pan around the chicken thighs (not directly on top of them) to keep the meat juicy during roasting.
- Roast in the preheated oven at 375°F (190°C) for 35-40 minutes, or until the chicken reaches an internal temperature of 165°F (74°C) and the skin is crispy.
- Let the chicken thighs rest for a few minutes before serving to allow the juices to redistribute. Serve with your favorite AIP-compliant side dishes.
Nutritional Overview
This herb-roasted chicken thigh recipe is packed with protein, healthy fats, and anti-inflammatory herbs.
Key Nutritional Highlights:
Protein: Supports muscle repair and overall health.
Healthy Fats: Olive oil promotes heart and brain health.
Antioxidants: Herbs and spices combat oxidative stress.
Final Thoughts: Crispy, Flavorful, and Easy
This herb-roasted chicken thigh recipe is a simple yet flavorful way to enjoy a nutritious, anti-inflammatory meal. With its crispy skin, juicy meat, and aromatic herbs, it’s sure to become a favorite in your meal rotation.
Whether you’re cooking for family or preparing a weeknight dinner, this dish delivers on taste and health benefits. Enjoy every bite and feel good about what you’re nourishing your body with!